
Long before European settlers arrived in North America, Native Americans had different traditional dishes, each indigenous to certain tribes. From the nourishing Three Sisters Stew to the sweet indulgence of Piki Bread, we rediscover 15 traditional meals, their preparation methods, and their significance both in the past and present.
Three Sisters Stew

Central to several Native American diets, particularly among the Iroquois, the Three Sisters—corn, beans, and squash—were cultivated together for mutual benefit. This symbiotic trio formed the base of hearty stews, combining the sweetness of squash, the protein of beans, and the versatility of corn. It remains a celebrated dish reminiscent of ingenuity and communal harmony.
Kanuchi (Cherokee Hickory Nut Soup)

Originating from the Cherokee people, Kanuchi is a traditional soup made by pounding dried hickory nuts into a paste, forming them into balls, and boiling them in water to create a nutty broth. The soup is then served with hominy. Kanuchi showcases the resourcefulness of the Cherokee in utilizing available natural resources.
Sagamité

A staple among tribes like the Peoria and Huron, Sagamité is a versatile stew primarily composed of hominy or cornmeal and animal fat. Depending on availability, additions like beans, smoked fish or wild rice enriched the dish. It was often prepared in large quantities for communal gatherings and ceremonies.
Bison Stew

Bison was a vital resource for Plains tribes like the Lakota and Blackfoot. The stew was prepared by cooking bison meat with root vegetables and herbs on low heat. The dish highlights the animal’s importance to the Plains tribe, as it provided food and materials for clothing and shelter.
Pemmican

To prepare Pemmican, bison, or deer meat was dried and pounded into a powder. The powdered meat was then mixed with fat and sometimes dried berries. This resulting mixture was formed into cakes that could be stored for long periods, making it an essential provision for hunters of the Ojibway and Cree tribes.
Wojapi (Berry Sauce)

Traditional to the Sioux and other Plains tribes, Wojapi is a thick sauce made by cooking down wild berries, such as chokecherries or juneberries, into a concentrated form. Historically, it was sweetened naturally and served as a condiment or dessert. Today, Wojapi is often enjoyed with frybread or pound cake.
Acorn Bread

In regions like California, tribes like the Miwok harvested acorns, leached them to remove tannins, and ground them into flour to bake bread. This practice transformed the otherwise bitter nut into a staple food. Acorn Bread remains a cultural symbol and is sometimes prepared in Native communities.
Blue Corn Mush

Blue Corn Mush is a traditional porridge among the Diné (Navajo). It is prepared by mixing finely ground blue cornmeal with water and juniper ash and then cooking it to a thick consistency. The addition of juniper ash enhances the flavor and provides calcium. This dish held cultural significance among Natives and was consumed during traditional ceremonies.
Wild Rice Salad

The Ojibwe harvested wild rice in the Great Lakes region, known as “manoomin.” A traditional preparation involves mixing cooked wild rice with nuts, berries, and herbs to create a salad. Wild rice is Minnesota’s official state grain, proving its importance to the Ojibwe who once lived there.
Hominy

Hominy is made with dried corn kernels that have been nixtamalized—soaked and cooked in an alkaline solution—to remove the hulls and enhance nutritional value. This process developed around 3,000 years ago and increases the availability of niacin and improves the corn’s protein quality. Hominy is used in various dishes like sofkee and pashofa.
Mesquite Flour Bread

In the Southwestern United States, tribes such as the Apache and Pima ground pods from the mesquite tree into a sweet, protein-rich flour. This flour was then used to bake bread or cakes, providing a reliable food source. Today, the flour remains popular for being gluten-free and a source of magnesium, calcium, and iron.
Cedar-Braised Beans

Cedar-braised beans are a traditional dish among various Native American tribes, especially the Sioux. The preparation involves simmering beans with cedar branches. The cedar imparts a unique taste and offers health benefits, as cedar is traditionally believed to aid digestion and boost the immune system.
Poyha (Native American Meatloaf)

Poyha is a traditional Native American meatloaf commonly attributed to the Cherokee tribe. Traditionally made with ground venison, it incorporates ingredients like cornmeal, onions, and sometimes sour cherries or blueberries. Poyha is rich in nutrients, and some variations substitute turkey for venison.
Hopi Piki Bread

Piki bread is a staple food of the Hopi tribe in Arizona. Finely ground blue cornmeal is typically mixed with water and juniper ash. The resulting batter is then hand-spread onto a hot, polished stone, cooking instantly into thin sheets. This labor-intensive process enhances the bread’s nutritional value. It remains a staple of Hopi weddings and baby namings.
Wasna

Wasna is a traditional Lakota dish made by mixing shredded dried bison with chopped chokecherries and binding them with beef tallow or vegetable shortening. The mixture is then formed into patties and dried or refrigerated. Rich in protein and iron, wasna was sacred and served as sustenance and medicine.